ETK - Swings

week 3 day 1

buy in:

• coach Boz  OHS warmup
• OHS 3X3 at moderate weight  

Don't push for a new 3RM here.  Just work the movement and focus on depth, active shoulders and core stability.

Swings
12 minutes
45 seconds on/ 45 seconds off
20kg kettlebell


cash out
3X5l/5r suitcase deadlift
use a barbell. Focus on form, your grip, maintaining a well balanced bar




NOTES:
*buy in: 2 sets @ 20#, 1 set @ 25#
*swings: this week doing 45 seconds (last week 30 seconds)
*cash out: 65# for all 3 sets